Week of October 6th, 2025

Monday, October 6th- Endurance

3 RFT:

Run a lap

10 pull-ups

20 db snatch (10/arm, alternating)

30 box jumps

Tuesday, October 7th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

5x10

A2. Supinated Grip Barbell Row

5x10

B1. Ring Dips

3x8

B2. Seated Lateral Raise

3x12

B3. Seated Rear Delt Flies

3x12

C1. Concentration Curls

3x10/arm

C2. Single Arm Kickbacks

3x10/arm

D. BB Forearm Twisters

3 each direction

Wednesday, October 8th- Back Squat Cycle Day 30

A. Back Squat

*compare to 9/29/25

B. 8 min AMRAP:

1-2-3…

MB cleans

Bear hug reverse lunges (1/leg, 2/leg, etc)

Thursday, October 9th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 10th- Overhead

A. Strict Press in Split

5x3

B. Split Jerk

5x3

C. 12 min AMRAP

5 push-ups

10 dual db push press

15 American kb swings

Saturday, October 11th

9am- Olympic Lifting

10am- Mobility/Stability